Softball: The Surprising Way to Lose Weight and Get Fit

Last updated on July 10, 2023

If you’re looking for a fun and engaging way to shed some pounds, you might be wondering if softball is a good option for you. Personally, I was never the type that liked to just run for no other reason than to run, I always turn to sports for my exercise. Softball is a popular sport that involves running, throwing, and batting, which can all help you burn calories and build muscle. But does playing softball actually make you lose weight?

The answer is yes, playing softball can help you lose weight. Softball is a high-intensity sport that can burn a significant number of calories. Depending on your weight and the intensity of the game, you can burn anywhere from 300 to 500 calories per hour of play. We wanted to know just how that happens playing softball, and if it truly pays off. We’re here to break it down for you.

Softball and Physical Activity

Softball is a great way to get active and burn calories. It involves running, throwing, swinging, and various drills and training exercises that can help you lose weight and improve your overall fitness. In this section, we will discuss the different aspects of physical activity involved in softball.

Running in Softball

Running is an essential part of softball. Whether you are running the bases, chasing down a fly ball, or hustling to make a play, running is a great way to get your heart rate up and burn calories. Softball requires short bursts of speed, so it is an excellent form of high-intensity interval training (HIIT).

Throwing and Swinging

Throwing and swinging in softball require strength and flexibility. These movements work your upper body muscles, including your shoulders, arms, and back. They also engage your core muscles, helping you improve your balance and stability. Regular practice of throwing and swinging can help you build strength and improve your overall fitness.

Drills and Training

Softball drills and training exercises are designed to improve your speed, strength, and agility. These drills can include running drills, strength training exercises, and stretching routines. By incorporating these drills into your workout routine, you can improve your physical fitness and become a better athlete.

Pitcher solo shot mid-pitch

Softball and Weight Loss

Softball is a fun and engaging sport that can help you lose weight and maintain a healthy body weight. In this section, we will explore how softball can help you lose weight and improve your body composition.

Calories Burned in Softball

Softball is a high-intensity sport that can help you burn a significant amount of calories. According to Chron, playing softball can help you burn up to 500 calories per hour, depending on your body weight and the intensity of the game.

To put this into perspective, a pound of body fat requires a calorie deficit of 3,500 calories. This means that if you play softball for one hour every day, you can burn up to 3,500 calories per week, which is equivalent to one pound of body fat. However, it is important to note that weight loss is not just about burning calories. It also involves maintaining a healthy diet and lifestyle.

Softball and Metabolism

Playing softball can also help boost your metabolism, which is the rate at which your body burns calories. According to Healthline, exercise can help increase your metabolism by up to 10%, which can help you burn more calories throughout the day.

In addition, playing softball can help you build lean muscle mass, which can also help increase your metabolism. Muscle tissue burns more calories at rest than fat tissue, which means that the more muscle you have, the more calories you will burn throughout the day.

Softball and Health Benefits

Softball and Heart Health

Playing softball can be a great way to improve your cardiovascular health. Softball involves a lot of running, which is an excellent form of cardiovascular exercise. This can help to improve heart health, increase endurance, and boost overall fitness levels. In fact, research has shown that regular physical activity like playing softball can help to reduce your risk of heart disease.

Softball and Bone Health

As you get older, your bones can become weaker and more brittle, which can lead to conditions like osteoporosis. However, playing softball can help to improve bone health and reduce your risk of osteoporosis. This is because softball involves weight-bearing exercises, which can help to strengthen bones and improve bone density.

Softball and Diabetes

If you have type 2 diabetes or are at risk of developing it, playing softball can be a great way to manage your blood sugar levels. This is because physical activity can help to improve insulin sensitivity, which can help to regulate blood sugar levels. Additionally, playing softball can help you maintain a healthy weight, which is important for managing diabetes.

Softball and Lifestyle

Softball can be a fun and effective way to lose weight and improve your overall health. However, to see the best results, it’s important to make softball a part of your lifestyle, both on and off the field.

Off-Season Training

While the softball season may only last a few months, it’s important to stay active during the off-season. This will help you maintain your fitness level and avoid gaining weight during the winter months. Consider joining a gym or taking up another sport to stay active. Strength training and cardio exercises can help you build muscle and burn fat, which will improve your performance on the field and help you lose weight.

Pitcher and batter side-by-side


In conclusion, playing softball has many benefits, and one is it can be an effective way to lose weight and maintain a healthy lifestyle. Softball is a sport that requires a lot of physical activity, which can help burn calories and increase metabolism. By playing softball, you can improve your cardiovascular health, build muscle, and burn fat. The constant movement and high-intensity nature of the game can help you achieve your weight loss goals.

While softball may not be the only solution to weight loss, it can be an enjoyable and effective way to achieve your goals. Remember to combine playing softball with a healthy diet and other forms of physical activity for the best results.

Overall, if you are looking for a fun and engaging way to lose weight and get in shape, softball may be the perfect solution for you. So grab your glove and bat, head to the field, and start playing today!

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